Common Weight Loss Myths Busted

Weight loss advice is EVERYWHERE these days.

Although, a big challenge is that there are very strong competing opinions and some even controversial arguments that are brought up with what the best approaches for weight loss are.

To be honest… it’s information overload.

Instead of worrying about “who’s right” here, let’s focus on “what’s right”. Because I want to help you not only achieve weight loss if that is your goal, but also learn how to do so in a healthy and sustainable way.

I respect you too much to make empty promises and try to sell you on something that doesn’t work, or at least work long-term.

Because let’s be honest. Almost any diet can help people lose weight when followed. However, if it’s a healthy weight loss method, a sustainable weight loss method, or even one that helps you feel good during the process can vary significantly.

Since there are too many weight loss myths out there, I’m going to tackle the top ones I come across on a daily basis.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But, they are not the “be-all and end-all" of weight. While yes… calories are important, they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes.

People eat for MANY reasons during the day. Often, people eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. Or maybe they are mindless eating and don’t even realize just how many calories they are eating. Not to mention, all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

We have heard this advice (myth) stated for years… eat less, move more. But how effective is that really?

The premise of this is based on the above myth that calories in minus calories out equals your weight. While mathematically it dos make sense…. Eat fewer calories, and burn off more calories we “should” lose weight. The problem is that the human body is not as simple as a math equation.

Even if people can happily and sustainably follow this advice (which research shows us 80% of people can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.”

Myth: A calorie is a calorie

Can you guess what I am going to say here?

Yup, it’s not as simple as a calorie is a calorie.

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they're metabolized by the liver before getting into the bloodstream and therefore aren't utilized or stored the same way as other fats.

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

If you see a products that make these claims, know that it’s not true! They just have really good marketing people making you think that they do.

The only thing you will lose by purchasing these products that claim to be some type of “magic pill” is your money (and possibly your hope). So, please don’t believe this myth.

There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need to lose weight is a long-term lifestyle makeover, not a product.

That isn’t to say there aren’t products that can be beneficial for our health. However, steer clear of anything that promises you will lose weight without having to do anything.


Weight loss is hard!

There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).

Don’t fall for the myths that say:

  • Calories cause weight gain, and fewer calories are the path to weight loss.

  • “Eat less move more” is good advice.

  • A calorie is a calorie.

  • Buy this supplement/tea/food/magic potion to lose weight.

Because weight loss requires a more holistic nourishing approach, I am excited to share I am currently working on my online program, the ‘Mind, Body, & Soul Nourishing Method’!

This program will guide you through how to nourish your mind, your body, and your soul by choosing whole real foods (mostly plants), make realistic lifestyle changes, and finally break free from dieting to try to lose weight. Diets just don’t work, so let’s stop wasting our time, effort, and mental well-being on trying to to follow them.

If you want to stay updated about this program, make sure to subscribe to my newsletter!

Now check out my magical “weight loss salad” recipe below (just kidding! But it is magically tasty!)

Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad

Serves 2

Salad Ingredients:

  • 4 cups kale, divided

  • 1 cup cooked beans of your choice (white beans, chickpeas, etc.)

  • 1 cup cooked quinoa, divided

  • 1 cucumber, sliced and divided

Cucumber Dill Dressing:

  • ½ cup tahini

  • ½ lemon, juiced

  • 2 tbsp dill

  • ½ cup cucumber, chopped

  • 1 green onion, chopped

  • ½ tsp maple syrup

  • 2 dashes salt

  • 2 dashes black pepper

  • ¼ tsp garlic, minced


  1. Divide salad ingredients into two bowls.

  2. Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.

  3. Add dressing to salads and gently toss.

  4. Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days


29 views0 comments

©2018 Kati Sarbu